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Seventh Series, No. 17 April 22, 1916 



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SOME FOOD FACTS 

TO HELP THE HOUSEWIFE IN FEEDING 
THE FAMILY 



BY 

MARY SWARTZ ROSE, Ph.D. 

ASSISTANT PROFESSOR OF NUTRITION, TEACHERS COLLEGE, COLUMBIA UNIVERSITY 



Technical Education Bulletin, No. 27 
PRICE, 5 CENTS 

New Impression 



Published by 

®f aclyrra (Enllpgp, Columbia UniurrBltg 

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Published fo.tnightly from September to May inclusive, Entered as second class 
matter January is, 1910, at the New York, N. Y., Post Office, under act of July 16, 
1894. 

TECHNICAL EDUCATION BULLETINS 

No. 1. Economic Function of Woman. Edward T. Devine, Ph.D., Pro- 
fessor of Social Economy, Columbia University. 16 pp., 10 c. 
No. 3. The Feeding of Young Children. Mary Swartz Rose, Ph.D., 

Assistant Professor of Nutrition, Teachers College. 10 pp., 

10 c. 
No. 4. Hints on Clothing. Professor Mary Schenck Woolman. 8 pp., 

10 c. 
No. 5. Quantitative Aspects of Nutrition. Henry C. Sherman, Ph.D., 

Head of Department of Nutrition and Food Economics, School 

of Practical Arts. 15 pp., 10 c. 
No. 7. Determination of Liinen and Cotton. Dr. Herzog. Translated by 

Ellen Beers McGowan, B. S. 24 ill., 2 color prints. 25 c. 
No. 8. Syllabus on Household Management. Mary Louise Furst, A.B., 

Lecturer in Household Management, Teachers College. 10 c. 
No. 9. The Giri of To-morrow — What the School Will Do For Her. 

Benjamin R. Andrews, Ph.D. 8 pp., 10 c. 
No. 10. Fundamental Values in. Industrial Education. Frederick G. 

Bonser, Ph.D., Assistant Professor of Industrial Education. 

Teachers College. Reprinted with Dean Russell's School and 

Industrial Life. 30 c. 
No. 11. Annotated List of Text and Reference Books for Training 

Schools for Nurses. 64 pp., 25 c. 
No. 16. Schools of the Art Industries ^ A New Type of School in the 

Public School System. Frederick H. Sykes, Ph.D., formerly 

Director of Practical Arts, Teachers College. 12 pp., 5 c. 
No. 17. Constructive Art-Teaching. Arthur W. Dow, Professor of Fine 

Arts, Teachers College. 12 pp., 5 c. 
No. 18. Canned Foods: Fruits and Vegetables. Florence R. Corbett, 

formerly Instructor in Household Arts Education, Teachers 

College. 16 pp., 10 c. 
No. 19. Physical and Chemical Tests for the Housewife. Sadie B. Van- 

derbilt, Instructor in Household Chemistry, Teachers College. 

16 pp., 10 c. 
No. 31. Outline of a Course in Elementary Clothing and HandTVOrk. 

Ruth Penfield Sill, Instructor in Household Arts, Teachers 

College. 16 pp., 10 c. 
No. 23. Some Attempts to Standardize Oven Temperatures for Cookery 

Processes. May B. Van Arsdale, Asst. Professor of House- 
hold Arts, Teachers College. 16 pp., 10 c. 
No. 33. Food for School Boys and Girls. Mary Swartz Rose, Ph.D., Asst. 

Professor of Nutrition, Teachers College. 16 pp., 10 c. 
No. 34. A Year's \l^ork in Industrial Arts, Third Grade, Speyer School. 

22 pp., 15 c. 
No. 35. Annotated List of Books Relating to Household Arts. 25 c. 
No. 36. A Survey of Your Household Finances. Benjamin R. Andrews. 

16 pp., 10 c. 
No. 37. Some Food Facts. Mary Swartz Rose. 8 pp., 5 c. 
No. 38. History of Cookery. Barrows, Shapleigh, and Blitz. 36 pp., 25 c. 
No. 39. Tentative Course of Study in Household Arts, Seventh and 

Eighth Grades. Speyer School. 32 pp., 20 c. 
No. 30. Economical Diet and Cookery in Time of Emergency. Professors 

Rose and Winchell and Miss Shapleigh, Teachers College. 

12 pp., 15 c. 
No. 31. Simple Lessons on the Physical Care of Children. Dr. Josephine 

Hemenway Kenyon. 20 c. . 

No. 33. Lessons in Home Nursing. Professor Isabel M. Stewart, Teachers 

College. 12 pp., 15 c. 
No. 33. How to Plan Meals in Time of War, with Economical Menus and 

Directions for Marketing. Professor Mary Swartz Rose, 

Teachers College. 16 pp., 20 c. . 

No. 34. Ninety Tested, Palatable and Economical Recipes for the House- 
wife. Professor May B. Van Arsdale, Teachers College. 

20 pp., 30 c. 

Numbers omitted are out of print. 

Published by 

BUREAU OF PUBLICATIONS 

TEACHERS COLLEGE, COLUMBIA UNIVERSITY 

NEW YORK CITY 

lM-11-17 






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SOME FOOD FACTS TO HELP THE HOUSEWIFE 
IN FEEDING THE FAMILY 

Food serves three needs of the body: (i) for fuel (oi 
energy) for life and work; (2) for body-building materials; (3) 
for regulation of body functions. 

Fuel Foods are of three kinds: (i) protein; (2) fat; (3) 
carbohydrate. Within limits these three kinds of substance can 
be used interchangeably. 

Building Foods are of two kinds: (i) protein, which fur- 
nishes nitrogen; (2) ash constituents, which include such sub- 
stances as phosphorus, calcium, iron, etc. Building foods of both 
types must be included in the day's diet. 

Regulating Foods are of two kinds: (i) ash constituents; 
(2) water. Both of these must be included in the day's diet. 

Note that protein is both a fuel food and a building food; 
ash constituents are both building and regulating foods. 



Foods characterized by protein : lean meat of all kinds, fish, 
shell fish, eggs, cheese. 

Foods rich in protein but containing more of other sub- 
stances than the above: milk, cereals, bread, macaroni, nuts, 
dried peas, beans and lentils. 

Foods characterized by fat: butter, cream, oHve oil, bacon, 
lard, oleomargarine, fat from meat or nuts. 

Foods rich in fat but containing more of other materials than 
the above : milk, egg yolk, nuts, fat meats. 

Foods characterized by carbohydrate: sugars, starches, 
honey, molasses, syrups, tapioca, potatoes, bananas. 

Foods rich in carbohydrate but containing more of other 
materials than the above: bread, cereals, macaroni, milk, sweet 
fruits, carrots, parsnips, corn, dried peas and beans. 

Foods rich in ash constituents : milk, egg yolks, cereals made 
from the whole grain, fruits, green vegetables, dried peas and 
beans. 



4 TECHNICAL EDUCATION BULLETIN I 

Note that some foods contain only one kind of food material 
and so serve only one, or possibly two, body needs. They are 
not bad foods on that account, but must be combined with other 
foods providing what they lack. Thus sugar, which is only a 
fuel food, should be combined with some building food contain- 
ing protein, such as milk, eggs or cheese, and also with some food 
yielding ash constituents, such as a fruit or green vegetable. 
Water is found in food in considerable amounts, but usually 
some should be drunk besides. A glass before each meal and one 
at night is a good practice. 



Fuel Needs of the Body are measured by calories just as 
weight is measured by pounds or length by yards. The greater 
the amount of muscular work done, the greater the fuel require- 
ment. Fuel in excess of body needs makes people fat. 

Full requirements of adults according to body weight: 

at rest, 13-14 calories per pound per day 

at light work, 16-18 calories per pound per day 

at moderate work, 18-20 calories per pound per day 

at severe work, 20-23 calories per pound per day 

Fuel requirements of children according to body weight : 

I- 2 years old, 45-40 calories per pound per day 

3- 5 years old, 40-35 calories per pound per day 

6- 9 years old, 35-30 calories per pound per day 

10-13 years old, 30-25 calories per pound per day 

14-17 years old, 25-20 calories per pound per day 

18-25 years old, 20-17 calories per pound per day 



Fuel Values of Foods are measured in lOO-calorie portions. 
One of these food units may be substituted for another so long as 
care is taken that part of the day's supply comes from protein 
foods, part from fat, part from carbohydrate and part from 
foods containing ash constituents. Thus for a unit of meat may 
be substituted a unit of cheese or milk; for a unit of butter, one 
of cream or olive oil ; for a unit of sugar, one of potato or banana, 
etc. A knowledge of the amount of each common food required 



SOME FOOD FACTS 5 

to give 100 calories is very helpful and tables are available from 
which such information may be gained (see list on last page). 
A few examples are given below : 

Some ioo-Calorie Portions: 

lean beef, 2^ ounces 

bread, 2 slices 3x3^x3/^ inches 

butter, I level tablespoon 

cream (thick), 2 tablespoons 

milk, ^ cup 

eggs, iVs medium 

cheese (American), i^-inch cube 

apple, I large 

banana, i medium 

orange, i large 

prunes, 4 medium 

almonds, 12-15 nuts 

peanuts, 24 single nuts 

tomatoes, 4 medium 

lettuce, 2 large heads 
Protein Needs of the Body may also be measured in 
calories. In a family with children, about one-eighth of the 
day's calorie supply should come from protein. For an adult, 
2-3 protein calories per pound of body weight will be ample; for 
a growing child, 4-6 protein calories per pound should be al- 
lowed. The number of protein calories which may be obtained 
from lOO-calorie portions of some protein foods are given below : 

I portion of lean beef yields 55 protein calories 

I portion of eggs yields 36 protein calories 

I portion of cheese yields 26 protein calories 

I portion of milk yields 18 protein calories 

I portion of peanuts yields 18 protein calories 

I portion of oatmeal yields 16 protein calories 

I portion of bread yields 14 protein calories 

I portion of almonds yields 13 protein calories 



Milk is the most important food for growth. It contains 
everything needed by the baby, and everything but iron required 



6 TECHNICAL EDUCATION BULLETIN * 

by the adult. Each young child will have plenty of the best 
kind of protein and ash if he is given ortie quart of milk per 
day/ Older children should have from a pint to a quart. Milk 
;i^ed freely by adults saves meat bills, insures calcium in which 
their diet is otherwise apt to be deficient, and makes the serving 
of a well-balanced diet easy. 

Young children should have every day, in addition to milk, 
a cereal thoroughly cooked (preferably oatmeal), some fruit, 
small serving of cooked and strained green vegetable, an tgg, 
and dry bread, toast or zweibach. 

Older children should have the same kinds of food but in 
greater variety, and may fiave meat once a day if desired. All 
food for children should be simply cooked and individual meals 
should not be elaborate. No fried foods, hot breads, pastries, 
rich sauces, salads or cakes, and no tea or cofifee should be per- 
mitted. One of the best guarantees of resistance to disease in 
later life is a carefully protected digestive system and adequate 
food for all body needs during the years of growth. 

Some Helps to Further Study 

Food Values. Bulletin of the American School of Home Economics, 506 

W. 69th St., Chicago. (loc) 

Gives tables of lOO-calorie portions and protein calories in each 

portion. 
Laboratory Handbook for Dietetics. Macmillan Co. ($1.10) 

Gives lOO-Calorie Portions of raw food materials by weight, and 

other details of food calculation. 
Food for School Boys and Girls. Teachers College Bulletin. Bureau of 

Publications, Teachers College. (loc) 
Feeding of Young Children. Teachers College Bulletin. (loc) 
The Cost of Food. John Wiley and Sons. ($1.00) 
The Fundamental Basis of Nutrition. Yale University Press, New Haven. 

Conn. (50c) 
Feeding the Family. Macmillan Co. 



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